I went to my first official CrossFit class today. The gym just started a new schedule that allows me to attend the 6am classes monday-friday.
The workout went like this

Crossfit Warmup:

three rounds of:
10 squats
10 second samson stretch
10 sit ups
10 back extensions
10 push ups
10 pull ups


Crosfit WOD:

"Cindy"

20, one minute rounds of:
5 pull ups
10 push ups
15 squats

That was the real work out, my scaled workout was

20, one minute rounds of:
1 pull up
5 push ups
10 squats (I did 15 each for the first 8 sets)

The goal is to finish each round in 30 seconds then rest for 30 seconds before the next round.

the totals were 20 pull ups, 100 push ups, 240 squats

After the WOD we practiced a little jump roping. I used to be a pretty good jump roper back in my high school wrestling days. I am still decent but could use some practice. I did get the double-unders down. I also worked on my kipping pull ups which is a CF staple.